Need tips on stretching your veggies further or keeping them fresher for longer? Our team of nutritionists and dietitians answer your questions so you can buy in season for healthy returns.
Watch the video below to hear their top tips.
Q: Why is it so important to keep the skin on vegetables?
A: Sometimes the best nutrients are found in the skin of vegetables. The skin of vegetables is really high in insoluble fibre, which helps to promote good gut health. There’s a couple of other foods that are a high source of insoluble fibre, like nuts and grainy bread but the skin of vegetables has the highest source. Another great role of the skin of vegetables is that it keeps the nutrients of vegetables locked inside during the cooking process so instead of losing it into cooking water it is going into your body when you eat them. So next time you’re cooking vegetables try leaving the skin on carrots pumpkin and eggplant or if you’re mashing potato, leave the skin on and mash them in their jackets.
Q: What should I do with leftover vegetables that are soft or limp?
A: There are plenty of ways you can utilise veggies that aren’t looking their best – they don’t need to go in the bin! Add them to the fry pan and saute them. Then you can put them into stir fries, soups or curries you won’t even notice that they were wilted to begin with and you’re getting all those great nutrients back into your diet. You can also bake with them and make a veggie slice or a frittata.
Q: What’s the best way to store vegetables?
A: Top 3 tips for storing vegetables for the greatest shelf life are:
- Make sure your fridge is at 4 degrees Celsius.
- Store vegetables either in a container or put them directly into the vegetable crisper area of the fridge.
- Store potatoes and onions in a cool dark place, like in your pantry.
The vegetables that most commonly go off are the green leafies like spinach and lettuce. These are best kept wrapped in paper towel and then put in a container in the fridge which will ensure they stay the freshest for the longest.
Potatoes and onions are best stored separately because that’ll extend their shelf life. If you buy your potatoes in a plastic bag, open the plastic bag when you store them because that’ll help the air flow through them and keep them fresh.
Q: Are ugly vegetables as good for you as other vegetables?
A: Yes. 25% of farmers’ crops don’t actually leave the farm. They’re left because they may not meet the requirements of the consumers or the supermarkets and that contributes to food waste but they all taste the same and they all give you the amazing nutrients that you need. Sometimes the ugly vegetables are even a little bit cheaper!
